At Rehab 2 Perform™ we see a variety of patient populations including orthopedics, sports injuries, active individuals, and those looking to be more active. As part of these populations, we often see runners and running related injuries. A study from 2007 [1] found that between 19-79% of runners will experience a running related injury at some point. Running related injuries have a variety of drawbacks including missed training goals, inability to run, limited enjoyment, and perhaps even “retirement.”
Runners seeking care at Rehab 2 Perform™ can expect a detailed evaluation involving discussion of injury background, training and rehabilitation goals, orthopedic examination, and running gait assessment as needed. Throughout the rehabilitative process your physical therapist will work with you to support your running goals, teach you tools for managing your pain and injury, expose you to activities that lessen your risk for injury/re-injury including strength training and plyometric training, and work with you to ensure all of your concerns are addressed.
Running related injuries are variable in nature, however, a few injuries often seen in our clinics include:
- Muscle or tendon strains
- Tendonitis/tendinopathy (Glute, Patellar, Achilles, Posterior tibialis)
- Low back pain
- Patellofemoral Pain Syndrome
- IT-Band Syndrome
- Stress fractures
- Shin Splints
- Plantar Fasciitis
- And more
In the following series of videos, Dr. Ellis will review a few of the activities you will be exposed to during your rehabilitation including the benefits of a running specific warm up, strength and plyometric training for runners, and managing pain with running.
Running with Pain
In the above video, Dr. Ellis speaks on managing pain and running. Many runners are familiar with pain. When mismanaged, pain can result in missed training goals, decreased performance, or time lost due to injury. It is important to discern which types of pain are okay to push through, and those that need to be respected. Find out more above.
Warming Up for a Run
Dr. Greg Ellis discusses the importance of a proper Warm Up. A well constructed warm up prepares the body to run in a variety of ways. This warm up should take 5-10 minutes, elevate body temperature and heart rate, and improve running efficiency. This allows runners to better settle into their runs sooner and increase performance.
Strength Training for Runners
Cross training includes a progressive strength training routine and has a multitude of benefits for runners. Strength training enhances running economy, allowing runners to operate at a lower cost. This effect reduces fatigue associated with running and allows runners to be better prepared for their next run sooner.
Plyometric Training for Runners
Plyometric training is the utilization of jumping, bounding, skipping, or other jumping type activities to improve the spring-like mechanism of tendons and muscles. The adaptations gained from plyometric training over time increase performance, reduce injury risk, and maximize running economy.
Citation:
[1] van Gent R, Siem D, van Middelkoop M, van Os A, Bierma-Zeinstra S, et al. (2007) Incidence and de- terminants of lower extremity running injuries in long distance runners: A systematic review. Br J Sports Med 41: 469–480. PMID: 17473005